Ergonomics While Driving

Driving can mean different for different people. It may be a way of leisure for some or as an everyday activity to commute to office using their car or as an occupation to drive those heavy duty vehicles on highways for transport. Be it any reason, driving for long time has always accompanied with some or the other musculoskeletal problems. The problem is treated but the root cause of it is never looked after or we just dont bother about it much.


So, what you think is Sitting in car same as sitting on a chair?
No, its not! because both the activities are different. When you are driving your hands, arm are higher than when you work at desk, also to operate brakes and /or accelerator you need to extend your legs more and again the vibrations are accompanied because of the vehicles or bumpy roads.
Driving does lead to lot of RSI (Repetitive stress injuries)  these include foot cramps, back ache, stiff neck. sore shoulders.


Why we get the pain or associated problems when we drive for long time?
When we sit our pelvis rolls backward and curve of the back flattens out.This increases the pressure in the discs of spine. In this position the discs are less prepared to bear the vibrations. Ligaments are also stretched and slacken if you sit down for long time. After standing up, they still remain slack for a while and cannot support the spine well.

If the seat is not correct it can develop pressure points in buttocks, back of legs and muscle strain in low back. Continuous back and neck muscle work is often required to hold the head position which again leads to strain. Holding foot pedal down over long period may cause stiffness and spasm of legs n low back.
If you are driving heavy duty vehicles like trucks, buses then the whole body vibration stimulates burst of activity which later causes easy muscle fatigue. Also long term exposure to vibration can lead to herniation of the disc in the back as increased pressure because of prolong speeding the damage speeds up.

So lets see some simple corrections which we can do to prevent the injuries:

 First and foremost stepping in and out: if you drive large vehicles with high step up or down add extra step or slow down.

1) Make sure you remove all the items from your pockets such as wallet, keys etc. they may compress your tissues.
2)Position items that you may need while driving" sunglass.,tissue, etc near by.

3)If the seat belt is uncomfortable put a small foam on the area of the strap which causes discomfort.
4)Adjust the mirror so you dont have to strain your neck.
5) If the lower back is not supported by the seat, use a lumber support or a small towel roll.
6) Back tilt: least amount of pressure on back occurs when seat is at 100-110 degree reclined seat should completely support your back. If you cannot recline take frequent break from the upright posture
7)Seat cushion: it should be comfortable and support your tail bone completely. Seat tilt of car should allow knees to be slightly lower than hips this opens hip flexors and increase circulation to back and decrease pressure


8) Seat Height: You should be able to see atleast 76 mm or 3 inches over the top of steering wheel.
seat cushion length:  if possible adjust seat length so that back of your knees is about 3-6 cm from front seat.

9) Head restraint(head rest)
The head restraint should be till the top of your head, if head restrain can be tilted adjust angle until is practically touching the back of head when you are in sitting position.

10) Steering wheel grip: It is advisable to keep two hands in steering wheel except while shifting gears.Change hand posture frequently to reduce fatigue and improve circulation.


Common posture to be avoided:
The death grip, the one arm cool dude" the Wrist resting at 12 o'clock position on steering wheel and fingers flop over the top, arm straight out in front and one arm propped on your window.


Some Do's: 
1) Select a car that matches your height and suits your work.
2) Change posture as much as possible take frequent breaks recommended is atleast 15 minutes, every 2 hours
3) Place hand on steering wheels so that elbows are close to your side and not so high that you have to reach up for the wheel.
4) Place hands at 3 o'clock or 9 o'clock position this will reduce the amount of strain on shoulders and put hands in safer position.


Some Dont's: 
Avoid lifting after driving long hours because your muscles are tired your ligaments are stretched and disc are at risk of injury, give yourself some time to stretch and relax.

The longest journey begins with a single step towards fitness, not with a turn of the ignition key !!!!

Ergonomics in Pregnancy

With many women working today, it is important to understand how pregnancy can affect workplace safety.
Pregnancy alters the body's shape & thus, the interaction with the worksite. The abdomen becomes increasingly larger, causing progressive postural problems, backache, & impairment of dexterity, agility, coordination & balance. Hormonal changes affect the ligaments, increasing the likelihood of injury. Joints in the spine become less stable & show signs of separation & movement to accommodate the growing fetus. 
Following simple steps to adjust your computer workstation that suit your body and its changing needs in your pregnancy will greatly improve the way you feel at the end of the day.

Ergonomic concerns that a pregnant woman experience include:
Most employers immediately consider the harmful effects of chemicals in the workplace when first notified of a pregnancy.
Less obvious, yet equally important to the pregnant employee's health & well-being, are ergonomic hazards such as awkward postures, heavy lifting, limited rest periods & repetitive force. Back pain & Carpal tunnel syndrome (CTS) are relatively common side effects of pregnancy as well, & both may be aggravated by job tasks.
As the pregnant worker's body changes shape, new hazards related to reach, balance, lifting and repetitive motion may develop. Employers must be aware of these changes in order to continue to provide a safe, comfortable workplace.

• Sustained & repeated postures
• Pressure on hard surfaces while typing
• Improper mouse operations
• Forward head
• Leaning forward away from the back of the chair
• Bending sideways to use alternate work space
• Sliding the chair across the work surface
• Awkwardness, fatigue & tendency to lose balance become critical when quick reaction time or work on elevated surfaces is required. For example, work on platforms or the use of step stools may now present a greater hazard. 
• Standing for long.

Tips for pregnant working women:
While application of sound ergonomic principles benefits all workers, the following actions can be considered when modifying a pregnant worker's job:

• Tasks should be arranged to minimize twisting the body and stress on ligaments. For instance, a document holder placed next to the monitor reduces turning of the head and neck, protecting against straining these muscles and ligaments.
• Sitting can be more difficult than usual, as immobility can lead to pain. This is especially a problem with the added back strain pregnancy causes. Moving around during the work day is therefore critical. Standing up for quick breaks or at least switching positions can help avoid the worst of these problems.
• Limit standing time to less than three hours a day.
• Use only adjustable ergonomic chairs. Use of a lumbar cushion is particularly useful during the third trimester.
• Adjust the height of the work surface so that you can minimize the reaching distance. Women late in pregnancy may prefer a considerable lower table height than common guideline heights.
• Modify the height of the monitor and keyboard to reduce the risk of CTS. As your abdomen gets larger, you should adjust the desk according to it.
• Install foot rests (for seated and standing workers) so that one foot can be alternately raised.
• Lift only items less than 10 pounds/5 kgs if it is necessary, to keep your spine safe.
• Adjust work hours (e.g., flexible scheduling, day shift rather than night). Modify break schedule (e.g., shorter, more frequent breaks).

Pregnant workers require extra attention with respect to potential ergonomic hazards that are either created or exacerbated by pregnancy. Appropriate accommodations can prevent injuries, enhance the employee's comfort, and help her better handle the stress of work combined with the physical changes related to pregnancy.


Also Read: Benefits of Exercising in Pregnancy, Comfort in Labour, Breathing in Labour & Workstation Ergonomics

Kitchen Ergonomics

Bend...Stretch...Twist...Turn...Duck...Reach...

This is you, making dinner.

The kitchen is typically the most used room in any house. And an efficient kitchen is typically a key point in having a happy life. If you do not believe me, try living with a poorly laid out kitchen and watch your quality of life plummet.

How to make Your Kitchen Efficient?

Kitchen Work Triangle: The 3 points of the kitchen work triangle are: Refrigerator, Sink & Stove. The sink, is located either adjacent to or across from the cooking surface & refrigerator.

Counter Design & Layout:

• Make sure that your kitchen includes a working counter near the stove for dishes waiting to be cooked or those fresh out of the oven.
• Provide for counter space close to the sink.
• Proper counter height reduces excessive forward bending & shoulder elevation. For most activities, the work surface should be slightly below elbow height. Work requiring force, such as kneading bread, rolling dough, or cutting bones, should be done on a surface that is below elbow height.

Floors:

• A cushioned floor surface such as cork or linoleum is best, and it minimizes breakage when things are dropped.
• If the floor is hard, such as tile, use anti-fatigue mats or cushioned rugs.

Lighting: Every work surface should be well illuminated.

Reaching:

• Minimize reaching by organizing your kitchen so that most cooking processes can be completed while keeping your elbows close to your body.
• Place most commonly used tools within easy reach.
• Assemble all ingredients and utensils needed before cooking near the work center, similar to preparing a lab for an experiment.
• Hang pots and pans on racks on walls. Use accessories such as corner shelves or racks which can be hung on rods. Another economical way is to use ‘S’ hooks to hang pans & other utensils.
• Use a step stool to avoid reaching above shoulder height.

Storage: 

• For floor-level storage space, opt for drawers rather than cupboards. This way, you won’t need to bend over to look for whatever is stuck at the back of a cupboard. Whatever drawer units you select, go for the ones with self-closing glides.
• Opt for "Flip" Over Cabinets as the door flips up, rather than to the side, avoiding twisting & double maneuvers.
• Store frequently used accessories in the top drawers just beneath the counter or on the bottom shelf of the cupboards just above the counter. The remaining accessories can then be stored based on how often they’re used, with those used least often on the highest or lowest levels.
• Make sure the range hood is at least 60 centimetres high so that you won’t bump your head.

Electrical Outlets: You can run a channel of outlets below your upper cabinets. This way anytime you need to plug something in, you just reach up and plug it in, from wherever you are standing — no need to lug appliances around.

Working in your Kitchen:

Consider keeping items at waist level or maximum till shoulder height to avoid excessive bending, stooping or reaching. 

• It is more comfortable to sit to perform some tasks than to spend hours standing in the kitchen. W have observed that when most people sit on a stool, they sit balanced, & practice better posture.
• Washing Dishes: There are three things you can do. First, renovate your kitchen and make the sink higher. Two, wash up in a bowl on top of the platform, or three, stand with your feet well apart on a non-slip mat, so you become shorter. 
• When accessing storage below the platform, bend down using your knees instead of the back.
• If you must use a step stool, get one with a bar to hold on to. Never use a chair as a step stool.

Note:

• If you're buying a standard refrigerator, designs with the freezer on the bottom are best, with most commonly used foods on the top shelf for easy access.
• Think carefully about whether or not to buy a dishwasher. Packing and unpacking them can cause back pain too.

The kitchen is full of potential sources of strains, repetitive motion, force, and awkward posture, especially if you are a “non-standard” sized person or if you have already overworked certain body parts during the day at work. By coupling ergonomically designed appliances and fixtures with careful planning, working in your kitchen can become a pleasure.


If you have any tips which have helped in the kitchen, we would love to hear them!

Which is the Posture Right for me?

Is your posture RIGHT?
We have always been told to sit upright, keep our shoulders back & much more...to have good posture.
Our bodies have been subjected to varied stresses- long hours of sitting, backpack, carrying weights (hand bags, laptops, briefcases) on single shoulders, varied work related postures are some of them.
It's easy to say use good/correct postures when beginning an activity. How many of us pay attention to our postures once we are engrossed in said activities?
I am not going to tell you to this is the right posture & this is what you have to do. Each individual is unique & hence the right posture for them would be unique too.
The common doorway to good posture- Ergonomics
What is Ergonomics?
Simply put, ergonomics is fitting the job to the worker's abilities.
Ergonomics can be applied to all our daily activities too along with our professional lives. How? Most activities- personal & professional- use the same postures- Standing, Sitting, Forward Bending & Lying (Sleeping).

The Golden Rule: Change your posture every 15-20 minutes.
Standing Ergonomics:

• When standing, always maintain equal weight on both feet. Standing with uneven weight bearing places increased load on your spine & leads to low back pain & muscle imbalances.
• If standing for long, have a small stool (1-1.5inches height) & keep one foot on the stool. This reduces load on the spine. Alternate feet on the step.

Sitting Ergonomics:

• Most of our day is spent sitting- the curse of Sedentary Lifestyle.
• Sitting obliterates the low back curve as the pelvis tilts posteriorly. Along with flattening of the low back, there is increased curvature in the upper back & the neck moves forward- Causes low back & neck stiffness & pain, reduced movement of spine & overall poor posture.

Forward Bending/ Lifting:

• Bending forwards with knees straight places increased stress on the vertebral joints & intervertebral discs-can lead to Slip Disc.
• If you are lifting (for example) 10 pounds:
• Bending forwards with knees straight, the load taken by the spine is 10 times the weight being lifted; 10x10=100 pounds!!
• When, bending with your knees bent, the load on the spine equals the weight being lifted i.e. 10 pounds. This is because the weight is being taken by the leg musculature, mainly the Quadriceps, hence reducing the load on the spine.
• Remember to hold the weight being lifted close to your body.

Lying:

• If you sleep on your back, defer from using a pillow as it aggravates the forward head posture.
• If you sleep on your side, use a pillow(s) to maintain the distance between the neck & shoulder. Do not keep your hand(s) under your head as this causes forward neck bending. Keep a pillow between your bent knees.
• Avoid sleeping on your stomach as the neck is maintained in a rotated position & leads to muscle imbalances in the neck.
• The mattress you sleep on plays an important role for having good posture & also for getting a good night's rest. A firm mattress (coir) is the best choice (Goldilocks & the 3 bears).

Ergonomics for daily living is the easiest road to maintain the right posture while working & having fun. With these simple changes in your life, you can quit worrying about poor postures.

Electronic Ergonomics

The proliferation and use of PDAs & touchscreen smartphones, and the significant increase in time spent at computer keyboards or engaging in video gaming has created a whole new generation of people of all ages experiencing RSI(Repetitive Stress Injury). More and more, people are depending on these devices to stay in touch with friends and family. However, an increasing number are beginning to pay the price for such ready access to the world.

As mobile phone technology develops, mobiles are getting smaller, with buttons closer together. Small, fine movements tend to aggravate more than larger movements-this coupled with the smaller buttons can lead to injury as smaller buttons are harder to activate.

When you are text messaging, you tend to hold your shoulders and upper arms tense. This cuts down the circulation to the forearm, when in fact it needs a greater than normal blood flow to achieve the fine movements of the thumbs and fingers.

One of the commonest RSIs, popularly called “Blackberry Thumb” occurs because these devices rely almost solely on the use of your thumbs (not all of your fingers) for typing. Any device that relies on the thumbs for typing can cause this type of injury because the thumbs simply weren’t designed for such use. Additionally, there are also other stress injuries reported — wrist, forearm, shoulder, upper back and neck — as a result of constant texting.While it’s hard to use mobiles & tablets in the same way you’d use a computer, the risks of injury are the same:

• Repeated motion
• Unnatural postures
• Bright screens, can all cause injury if you aren’t careful.

The problem with smartphones and tablets is that you can literally use them in a million different positions—most of which probably aren’t very good for your body.

Tips to Follow:

• Holding your mobile/tablet flat is bad for your neck, but holding it completely perpendicular is bad for your wrists. As such, you’ll want to compromise by holding it at a 30 degree angle when you’re typing or using the touch screen. If you’re just reading, you can position it more perpendicular, at whatever angle makes it easy to see.
• Tap lightly on the keyboard. Many people have a tendency to tap very hard on touch screen keyboards because they lack tactile feedback, like real physical keyboards do, and this is bad for your fingers, wrists, and forearms. If you’re typing something longer than just a few sentences at a time, it’s probably worth investing in a Bluetooth keyboard.
• As you type or use the touch screen, be sure to keep your wrists straight, while keeping your arms and fingers loose and relaxed.
• Avoid eye strain by making the font larger when possible. If you’re using a program that doesn’t allow you to set the font size, you can buy glasses specifically made for reading tablet displays. If you’re doing a lot of reading, try eye-friendly E-Ink readers like the Kindle or Nook as opposed to the iPad or Kindle Fire.

Its best to...

• If texting starts to hurt. Stop. Use the other hand or call instead
• Vary the hand you use
• Vary the fingers you use
• Don’t text for more than a few minutes without a break
• The best option when it comes to touchscreen phones is to use a Stylus while using the phone, as it uses larger muscle groups compared to using only a finger. Hold the stylus like you would hold a pen.

The biggest sufferers are college students and young adults. Plus, there's not enough attention paid to ergonomics. RSI is preventable. It happens because it's not taken seriously.

And an increase in miniaturization, and decreased usability–rates of aching thumbs among today’s people is likely…to swell.

If you’ve found any tricks that work especially well for you, share them in the comments below.

Backpack Safety

“As the twig is bent, so grows the tree”

Posture in which the natural curves of the spine are maintained is considered good posture. Every single movement, from sitting at our desks, driving a vehicle, standing for long hours to even how we sleep-affects our back.

There is a widely held belief that repeated carrying of backpacks places additional stress on rapidly growing structures in children making them more prone to postural changes.

The highest rate of growth for school children occurs during puberty, 10-12yrs for girls & 13-15yrs for boys. External forces such as backpacks, influences growth & maintenance of body alignment, making adolescents more susceptible to injury compared to adults.

Before we discuss Ergonomics to carry backpacks, it’s important to understand how bad posture is produced due to backpacks. When a backpack is worn, the spine bends forwards, causing the entire body slant forwards, increasing the chances of falling. Now to prevent falling, the back muscles overwork & fatigue. Fatigue further pronounces this bad posture, increasing the chances of injury.

What kind of backpack is the right one?

• When you go shopping for a backpack, carry along all the articles you plan to carry in the backpack. Select an appropriate sized backpack (not larger than your torso) as it can lead to a more & uneven load.
• Select a light-weight, multi-compartmentalized backpack.
• It should have adjustable wide padded contoured straps along with chest & waist straps to place the backpack closer to your spine & engage larger muscle groups to take the load.
• This avoids overworking & fatigue.
• The back of the backpack should be well padded & contoured to fit against the alignment of your spine.
• Low back curve in the backpack should fit snugly against your low back curve.
• The inside compartment should have elastics compression straps to hold large items in place.

How do I wear a backpack?

• Bend your knees while picking up the backpack to check its weight.
• Put on one strap at a time.
• Adjust the shoulder straps so that the backpack fits snugly against your spine. Use the Chest & Waist straps.

Always Remember…

• Do not twist or swing the backpack while wearing it.
• Do not wear only on one shoulder.
• Do not bend your waist while wearing or lifting a heavy backpack.

The Ergonomics discussed in this article apply not only to children but also to adults.

Workspace Design & Ergonomics

We spend a lot of time sitting at our desks every day, and while it may not look like it, it can wreak havoc with our bodies.

Some of you may not realize how unfriendly your workspace is to your body, while many of you have already started experiencing aches & pains from an improperly set up desk. A number of different factors can cause injuries (yes, even at a desk), and they may not always be obvious—for example:

Slouching and keeping your shoulders tense can cause pinched nerves in your shoulders, but your wrists

If you haven't given a lot of thought to the comfort of your workspace, it's probably time to give it an ergonomic makeover. Here are the most important things you'll want to go through and change—both in your office hardware and in what you do when you're working.

For the purposes of this post, we're going to assume you're using a desktop PC & sitting desk.

What Your Hardware Needs to Do

Its not possible for most to go all out and build a custom ergonomic desk, so lets see the few essential changes around your workspace.
Here's where you want all your hardware positioned, and why:

Your Chair

People have been talking about ergonomic office chairs like uber expensive line for years now, but there's no need to go spend a bundle just to be comfortable. Nowadays, you can grab much more economical ergonomic chairs or even upgrade your old chair with some DIY ideas. Note that some things are DIYable; some are not. Here are the things you need to make sure your chair has:

• A comfortable cushion:
One of the most basic and obvious things you need is a comfortable place to sit. A hard chair isn't going to do any good; a proper office chair with a cushion is going to keep you much more comfortable. After all, you are spending hours in this chair. Breathable fabric is great too, if possible. 
• Arm rests: This is something you probably can't DIY, but you should have some arm rests on your chair for when you aren't actively typing. They should be low enough that your shoulders stay relaxed and your elbow bends at around a 90 degree angle. 
• Adjustable seat height: It's a lot easier to adjust your seat height than it is adjust your desk height. Step 1: Buttocks should fit snugly against the backrest. The edge of the seat should not press against the back of the knees.
  
  Step 2: Place feet flat on the floor and adjust the seat height till thighs gently slope downward while the feet remain flat on floor. You also want to have your arms at the height of the desk (or the part of the desk containing your keyboard or mouse).
  
• Adjustable back rest height: This is one of the first things to go in the cheaper office chairs. You should be able to adjust your chair's back rest not only up and down, but its angle as well. Generally, you want the angle to be pretty far forward to keep your posture up—the further back you put it, the more likely you'll be to slouch. You'll also want the back rest of your chair to have...
• Lumbar Support: You have probably heard this term a lot. Essentially, our backs are slightly curved inward, meaning the backs of our chairs shouldn't be directly vertical. Instead, they should support our lower backs by coming forward. Of course, you could just as easily strap a rolled-up towel or something similar on your chair, but you need that support if you don't want to mess up your spine. (Image)
• The ability to roll around: It's hard to DIY this particular feature, but a chair with wheels and the ability to swivel is actually more of a necessary feature than you may think. When you need to reach for items on your desk, you can put strain on your body—so widening the area you can easily reach (and see without turning your head) can do wonders. Always remember to swivel the chair using your feet & when reaching for items initiate movement with your hips rather than low back.

Your Desk

Just plopping your mouse, keyboard and monitor on your desk is not going to give you a healthy working setup. Here's how to make sure everything's set up in the right position.

• Mouse and Keyboard Placement:

Your mouse and keyboard should be as close together as possible, with the alphanumeric part of the keyboard centered on the desk. Pay attention to the keys, not the keyboard itself—most keyboards are asymmetrical, with the number pad on the right. Instead of putting the whole keyboard in the center of the desk, keep an eye on the "B" key. It should be directly in front of you and in the center of the desk (or, rather, where you'll be sitting at your desk).
Whether your desk has a sliding keyboard tray or not shouldn't be much of a problem, as you have both an adjustable seat (right?) that can put the keyboard and you can adjust your monitors in a myriad of ways (see below). If you do have a keyboard tray, make sure your mouse is on the tray with it, not on the desk itself. You want your keyboard and mouse to be at the height where using them causes your elbows to be bent at or near 90 degree angle, so you aren't bending your wrists to type.

• Monitor:

The monitors should be about an arm's length away from where you're sitting.
The trickier half of the equation is to eliminate glare on the monitors. While some monitors can tilt, many can't, and you're likely going to solve this problem with strategic lighting placement instead of monitor tweaks or an anti-glare screen.

• Desk Height:

Desk height should be appropriate according to your seat height, keyboard height, and monitor height of your setup, so you can double-check and make sure you've done everything right.

Accessories

The last thing you'll want to make sure of is that the most important objects at your desk are easily reachable. You shouldn't have to reach for anything often, so use the space you have to store the things you need frequent access to. Everything else can go in drawers. The swivelling and/or rolling chair helps with this: if your chair swivels, you have a larger space for which things are in direct reach.

You Need to Make an Effort

It doesn't matter how "ergonomic" your hardware may be, you still need to be pretty mindful of your body when you work or you'll never reap the benefits of your properly set up workspace. Here are the things you'll want to pay attention to every day to make sure you're being nice to your body.

Posture

If you've done everything right up until now, you're in a fairly good position: your keyboard is directly in front of you and the right level for a 90 degree bend in your elbows, and your monitor is at eye level so you shouldn't be craning your neck up or down to see. In addition, you should always make sure that:

You should be sitting up straight. What is important to remember is that, the curve in the low back has to be maintained. Two options are available:

1. Maintaining the curve using a towel roll/ round pillow.
2. If you have the option of inclining your seat, angle it to around 15 degrees. as long as your hips are above your knees the natural low back curve will be maintained, as seen in above picture.

Keep your elbows close to your body and keep your wrists straight. This means you can't be reaching for stuff, as I mentioned before—if you find your wrists or elbows aren't playing nice, it's probably because your mouse or keyboard is in the wrong position.
Keep your shoulders and back relaxed: tense shoulder and back muscles will cause all sorts of problems. Make sure they're relaxed, which is probably going to require you not using the armrests when you're typing. Your keyboard should already be at the right level where you don't need to use the armrests, even if it goes against your instincts.

Take Frequent Breaks

It's no secret that sitting in one place staring at the same screen all day is bad for you. You want to generally take at least a five minute break away from your screen every half hour to hour.

Follow the 20-20-20 Rule: Every 20 minutes, take 20 seconds to look away from your screen and at something 20 feet away from you.

Avoid Eye Strain

Taking those breaks will help your joints and your muscles, but also help relieve some of the eye strain you get staring at your computer all day. Minimizing glare with correct monitor placement will also help.

If your using Laptops

Angle the laptop to 30 degrees using an ergonomic stand & follow all the above mentioned tips.

Ideal Work Station Setup

These are but a few of the most important tips to creating a healthy, comfortable workspace. The above tricks may seem simple or inconsequential, but they'll make a world of difference. Got any of your own tips for an ergonomic workspace? Share them with us in the comments.

Living Active at 60+

“What is Age?"

 

"Just a number!”

It doesn’t matter whether you are 17 or seventy, if you decide to be happy, healthy and enjoy life!

Bright examples of the likes of Pandit Ravishankar who, at the grand old age of 90 is still playing his Sitar so magnificently that his concerts are drawing capacity crowds. Let’s not forget the biggest star of Bollywood Amitabh Bachan who is still acting, even at the age of 60! Lata Mangeshkar is still belting out hit songs, while Gulzaar is still writing beautiful and soul touching poetry along with hit scripts!

Still we see that people have wrong assumptions about the old, when instead ‘Life begins after 40….’. We see ads talking about anti-ageing properties of creams, we see celebrities who go to extreme measures to look young. Everywhere you see there is an obsession of not aging and looking younger. While being young is celebrated, old age is something we feel we need to hide.

The obvious reason why we would all like to defy ageing and remain young is because getting old has been associated with illness, ailments, dependency and a general deterioration in quality of our life.

But we fail to note that old age is not cause of all these; it is ill health that is to be blamed.

So, how do you AGE HEALTHY?...Quite Simply … By Being ACTIVE!

Being physically active reduces the onset of many chronic diseases and reduces the physical decline in the elderly.

Benefits of staying Active in Old Age:

1. Reduced Loss of Muscle Mass: As we grow older, our muscle mass reduces thus we experience reduced strength. But regular exercise can improve circulation and reduce loss of muscle mass.
2. Prevent Falls: When we are active, we move constantly thus strengthen the joints while improving flexibility, which prevents them from falls or other accidents.
3. Strengthen Bones: Regular weight bearing exercises- walking maintains bone strength and protects against fractures.
4. Reduced Risk: For ailments- Blood pressure, Coronary heart disease and delay onset of Diabetes.
5. Reduced Osteoarthritis Pain: Because of improved blood circulation and greater bone health, you would feel reduced osteoarthritis pain.
6. Social and Emotional Benefits: Those who are active, feel better about themselves, remain happy, are more sociable because they can go out and visit others, they can sleep better.

Those who are active can maintain their balance, have control over their weight, can move around independently and are able to lift, pull and push things easily. Thus those who are active live a more happy, healthy and fulfilled life.

 

Avoid Smoking:

We have all heard about the health hazards caused due to smoking, but still many senior citizens continue to smoke. Studies suggest that smoking not only contributes to the fine wrinkles on your face but is also harmful to the health of your heart.

Regular Medical Check Ups:

Senior citizens should very importantly get regular checkups done. This is the best way to prevent chronic medical problems. Regular checkups help to fix whatever problem you have before they get worse.

Keep Busy? How?

Positive attitude helps to keep you healthy. Being positive and thinking about all the good things in your life even when things are not going right helps to remain calm and relaxed. A relaxed mind and a positive approach help to improve your immunity and gain good health.

How to Stay Active?

There are plenty of benefits of staying active in our senior years, but does that mean you have to buy expensive equipment or join gym to do so?- Definitely not.

Doctors believe that any kind of moderate exercise like walking, jogging, swimming, gardening, cycling are excellent to maintain a good fitness levels and also stay fit.

What about being Mentally Active?

According to Help Age International which in an organization working for elderly, “Most people’s mental abilities (memory, learning, creativity, intelligence) remain unchanged as they grow older, especially if they remain mentally active and involved (listening, talking, advising, reading, telling stories).”

Thus unlike what we think, old age is not about weak cognitive and memory, if we remain active and keep ourselves busy, we can definitely keep our wits about us. Further, research also shows that human brain can adapt and grow even in old age. The decline in mental abilities in old age is more because of degenerative diseases rather than old age. The other age related losses like poor memory and cognition is more due to mental inactivity rather than old age per se.

How to stay mentally active?

In old age, more activity equals to better health so like physical activity, more mental activity means increased connections between nerve cells.

A study conducted on 2000 seniors over the age of 65 who engage in exercising, reading and indulging in conversation had 38% less chance of suffering from Alzheimer’s. So, play games (Sudoku, puzzles, board games, card games), read interesting books or magazines, indulge in stimulating conversations, also socializing is also a good way of staying alert mentally.

Exercise: Exercise is the best way to remain healthy and fit at any age. Exercise in form of walking, jogging or even simple stretches can be very beneficial. Exercising, not only helps in preventing many diseases but also in fighting ageing process.

It is rightly said,

‘If you do not use your body, you will lose it.’

Exercise can also improve gait, balance, coordination, reaction time, and muscle strength—even in very old and frail elderly people. It also proves that current physical activity protects against hip fracture, reducing the risk by up to 50. Thus, people who regularly exercise are less likely to fall.

Group Walks: Walking is good, whether the outcome measurement is blood pressure, diabetes, cardiovascular disease, joint problems or mental health.
For people in their 60s, regular walking appears to lower the risk of dementia. Walking helps stave off dementia as it improves cerebral blood flow & lowers risk of vascular disease.
Sitting is bad for cholesterol. Its bad for your back & muscles.

Story teller: Old parents make great storytellers. If your grandkids are too young, then you can tell stories to your grandkids very often or every day. And you can help your grandchildren in their studies.

Reading:

“Books are a man’s best friend” 

is a famous old adage and is very true. Many people like to read mythological books in old age. So next time you pass by a book stall, remember to buy one.

Laughter Club: You can also become a member of the laughter club as we all know that laughter is the best medicine. Laughter raises the serotonin levels in the brain and offers a ‘feel good’ factor. Exercising regularly will not only keep you active but will also decrease your risk of injury and age related diseases.

Kirtans: If you are devotional then go to kirtans and bhajans regularly. Going to kirtans and bhajans will not only keep you engaged but will also help in making new friends of the same age group, which is quite important as it helps you socialize.

Hobby: If you loved doing something but couldn’t do it because of work responsibilities and family then old age is the time right time for you to nurture your hobby. For instance, gardening, painting, writing etc.

Doing plenty of mentally-stimulating activities – such as playing chess, reading a newspaper, or attending a play – in old age helps reduce the risk of Alzheimer’s disease.

Going out: Sitting home can be really boring for old people. Go for a stroll in the evening, meet friends. You can also go for plays, picnics etc with your friends.

Volunteer: Many people after retirement join some NGO and volunteer in many activities. If you are really interested in volunteering, join a NGO.

Factors like depression affect your health as you age; hence it is necessary to keep your mind busy and entertained by pursuing a hobby, solving crosswords or Sudoku. Solving puzzles stimulates your brain, improves memory and offers clarity of mind both short term and long term.

You can also learn new things that you enjoy as there is no age to learning, or you can volunteer to share your talents with others.

Working out your brain prevents depression and frustration and offers mental peace and good health.

Growing old is a natural process that we all are approaching little by little each day. By implementing the above mentioned tips in your day to day life will keep your body and mind fit, and help you to age gracefully.

“Be Active, Live Longer and Healthier!”